Confused about which sources of protein are the best for you? Protein is an essential macronutrient that provides the building blocks for many of our body's structures and functions. A diet lacking in protein can lead to a variety of health issues, including muscle loss, weakened immunity, etc. Let’s explore the best sources of protein, both for meat-eaters and vegetarians.
Animal Sources of Protein
Meat, poultry, and fish are some of the most popular sources of protein. These foods are often referred to as ‘complete’ proteins because they contain all nine essential amino acids that the human body needs to build muscle and other tissues. Here are 3 of the most popular options:
Mutton is a red meat that is a great source of protein with a 100g serving of cooked mutton providing around 25 grams of protein. It is also a good source of other essential nutrients, such as iron, vitamin B12, and zinc.
Chicken is another popular source of protein, with a 100g serving of cooked chicken breast providing around 31 grams of protein. It's also relatively low in fat, making it a great option for those looking to maintain or lose weight.
Fish is a great source of protein and omega-3 fatty acids, which are important for heart health. There are a variety of fish to choose from based on a person’s preferences with most of them having a balanced protein and fats level.
Vegetarian Sources of Protein
Vegetarians and vegans can also get plenty of protein in their diets by consuming plant-based sources. These foods may not be complete proteins on their own, but by combining them with other protein-rich foods, vegetarians can easily meet their daily protein needs.
Legumes, such as lentils, beans, and chickpeas, are great sources of protein for vegetarians. A cup of cooked lentils, for example, provides around 18 grams of protein. Fortunately, Indian cuisine has a lot of dal varieties that are delicious and great protein sources.
Nut butters are also great sources of protein for vegetarians. Peanut butter, for example, provides 8 grams of protein per 30g serving. However, make sure to have these in moderation as nut butters are really high in fat, which can often lead to an overall increase in your calorie intake.
Paneer and curd are vital protein-rich sources that can be consumed daily by vegetarians. Paneer is one of the most popular items in veg dishes and has around 18g protein in a 100g serving while curd has about 11g protein in the same amount.
Whey is a great source of protein for meat-eaters and vegetarians as 1 scoop of protein powder provides 25g. It is also a convenient way of getting protein as you can simply mix it with water or milk and consume, or you could make delicious recipes out of it. Whey protein supplements come in a range of flavours that serve a range of consumer tastes - from fruit flavours like mango to chocolate flavours and caffeine indulgences. Fuelled has some of the best tasting whey out there which is made with high quality ingredients. For vegans, pea protein and other types of non-dairy options are also available so they can also hit their daily protein requirements with a shake.
Healthy snacks such as protein bars can also help you add more protein to your diet. Some bars in the market are packed with high protein volumes and low carbs to help you maintain your protein levels without adding excessive carbs and sugar to your diet. Fuelled has a range of delicious protein bars that have 15g protein, 5g carbs, less than 2g sugar and an indulgent taste.
The Sources Are Many - The Goal Is One
As enumerated above, there are many sources of protein for all kinds of diet, but the goal remains the same. Anyone looking to build muscle, lose fat, or just stay fit in general has to have enough protein on a daily basis to fuel themselves. Choosing the right source of protein for yourself depends on your taste, dietary restrictions, budget and other personal preferences.